RBR- MIXED 4S
About This Competition
RBR mixed 4s comp (2m2f)
Standards M/F
Deadlift 70kg/50kg
Clean & Jerk 40kg/30kg
Snatch 30kg/20kg
Wall Ball 6kg/3kg
Kettlebell 16kg/12kg
Gymnastics
Single Unders
Push Up/Knee Push Up
Banded Pull Ups Purple/Green (bands must be used)
Knee Raises
Box steps 24"/20"
Intermediate
Single Dumbbell 22.5kg/15kg
Deadlift 90kg/60kg
Clean & Jerk 60kg/40kg
Snatch 40kg/30kg
Wall Ball 9kg/6kg
Kettlebell 24kg/16kg
Gynmastics
Double Unders (single under 2 to 1 ratio)
Chest To Bar/Pull Up
Hspu/Push Up (ab mat for male. Ab mat plus 20kg plate for female)
Toes To Bar (Leg raises 2 to 1 ratio)
Box Jumps 24"/20"
4 workouts plus final
Workouts will be released in the week leading up to the event.
NO REFUNDS after booking.
Source: Competition Corner
Your results are already here.
Every competition you've entered, ranked workout by workout. Search your name and find your entire history.
Search the ResultsThe conversation is already happening.
Athletes are commenting, posting photos, and reliving the workouts. Jump in.
See the CommunityReady for what's next?
Browse upcoming competitions near you — your next event is probably already listed.
Find Competitions Near MeHow much stronger are you than last year?
Log PRs for every lift and benchmark workout. Your progress tells the story — KettleBoards keeps track.
Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | KSH | 15 |
| 2 | ANTI SOCIAL MASTERS CLUB | 26 |
| 3 | Average Joes | 29 |
| 4 | ECE Fitness | 31 |
| 5 | Double Date | 51 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team Chaos | 12 |
| 2 | Braids and Biceps | 14 |
| 3 | Not Fast Just Furious | 22 |
Workouts
In a 6 minute window:
0 - 1:30
M1 - Max Row
F1 - Max Line facing Burpees
1:30 - 3:00
F2 - Max Row
M2 - Max Line facing Burpees
3:00 - 4:00
F1 - Max Row
M1 - Max Line facing Burpees
4:00 - 5:00
M2 - Max Row
F2 - Max Line facing Burpees
5:00 - 5:30
M1 - Max Row
F1 - Max Line facing Burpees
5:30 - 6:00
F2 - Max Row
M2 - Max Line facing Burpees
Two Scores
Score 1: Total Row Cals
Score 2: Total Burpees
In a 6 minute window:
0 - 1:30
M1 - Max Row
F1 - Max Line facing Burpees
1:30 - 3:00
F2 - Max Row
M2 - Max Line facing Burpees
3:00 - 4:00
F1 - Max Row
M1 - Max Line facing Burpees
4:00 - 5:00
M2 - Max Row
F2 - Max Line facing Burpees
5:00 - 5:30
M1 - Max Row
F1 - Max Line facing Burpees
5:30 - 6:00
F2 - Max Row
M2 - Max Line facing Burpees
Two Scores
Score 1: Total Row Cals
Score 2: Total Burpees
9 Minute AMRAP
Buy in 20 DU's (Inter), 20 SU's (Scaled)
- Buy in can be completed by any athlete and must be completed before each round starts i.e. before the 3, before the 6 etc
Into:
3...6...9...12...15...etc
YGIG M/F Pairing
Synchro Snatch (M), Clean (F)
40kg Inter/25kg Scaled
Snatch and Clean can be performed however you like (muscle, power, squat)
Syncrho will be at full extension at top of both movements
0 - 6 mins
Pair 1 - M/F
6-12 Mins
Pair 2 - M/F
Complex of:
3 Cleans (however you choose)
2 Front Squats
1 STOH (however you choose)
1 athlete at a time relay style:
90s for each athlete
Deadlifts (80kg Inter, 55kg Scaled - Male 12 reps, Females 6 reps)
6 x 25 ft shuttle runs
Max assault bike in remaining time
Score: Max Bike Cals
AMRAP8:
2 Scores - one for M/M pair, one for F/F pair
Both pairs working at the same time but seperately
20 Wallballs (Inter 9/6, Scaled 6/4)
15 HSPU's/HRPU's
10m Synchro OH SDB/SKB OH Walking Lunge (Inter 24KB, 22.5DB, 16KB, 15DB, Scaled 16KB, 15DB, 12KB, 10DB)
Wallballs and push ups can be split as you like
AMRAP8:
2 Scores - one for M/M pair, one for F/F pair
Both pairs working at the same time but seperately
20 Wallballs (Inter 9/6, Scaled 6/4)
15 HSPU's/HRPU's
10m Synchro OH SDB/SKB OH Walking Lunge (Inter 24KB, 22.5DB, 16KB, 15DB, Scaled 16KB, 15DB, 12KB, 10DB)
Wallballs and push ups can be split as you like
No set pairing options
Pairs can switch in/out as you choose
Pair 1 Working
Pair 2 - 1 athlete holds BB in Front rack with both hands on bar, 1 athlete holds BB at top of Deadlift
1 BB 60kg, 1 BB 40kg (same for Inter/Scaled)
Working:
100 Box Jump Overs (24" Inter, 20" Scaled) - Both categories can step
80 Synchro TTB (2:1 Leg raises Inter**, Knee Raises Scaled)
60 Synchro DB Goblet Squats (22.5/15 Inter, 15/10 Scaled)
40 Syncro Pull Ups (Purple/Green band Scaled - Bands MUST be used in scaled)
20 Synchro KB Thrusters (24/16 Inter, 16/12 Scaled)
**If performing leg raises ALL members of the team must do the same
Media
Community
Event Details
Closes: Oct 4, 2023
Find Your Next Competition
Browse hundreds of CrossFit and functional fitness competitions worldwide.
Our goal is to bring the functional fitness competition community together. Organizing information and bringing valuable resources to the space.
Useful Links
Explore More
Competition Resources
Personal Records